Innholdsfortegnelse for December 2017 i Good Health Choices Magazine NZ

Do you ever long for a little more simplicity in life, and worry that you’ve become too bogged down in things that don’t really matter? Maybe you feel trapped in a job you don’t love or simply wish you didn’t spend so long each day staring at a screen or lost down the rabbit hole of social media. Acknowledging these feelings is an important first step, for sure. But then what? How do we decide what is a worthwhile way to spend our days? To answer that question you need to take a little time to tune in to what truly matters to you. On page 104, our feature The Desire Map is designed to help you do just that. There are some key questions to ponder and some great…

SUNNIES SIDE UP If, like the Kardashian sisters, you’ve been following the latest sunglasses trend, then you’re probably wearing a very small 90s-inspired style on the bridge of your nose. They might look good, but according to the New Zealand Association of Optometrists they don’t offer your eyes much protection from harmful UV rays. The best way to keep your eyes safe? Choose close-fitting sunglasses with a wide arm or a wrap-around style, along with a broad-brimmed hat. Upping your INTAKE A diet rich in vitamin C may result in a better outcome for those with breast cancer, Swedish researchers have found. A study from the Karolinska Institute found that women who had high levels of vitamin C in their diets before a cancer diagnosis had higher survival rates. More…

‘There have been no drugs or treatments available’ If you’ve ever met someone with Alzheimer’s, you’ll know it’s a ruthless disease. It robs victims of their memories and their identity. It brings heartache and suffering not only for the patient, but also for their families, who can only watch helplessly as the person they know and love becomes, as so many have described it, a mere shell of their former selves. Until now, there have been no drugs or treatments available to reverse the cognitive decline associated with Alzheimer’s. However, some promising new techniques offer hope of just that. What is Alzheimer’s? If you could look into the brain of someone with Alzheimer’s, you would see sticky plaques called amyloids in the synapses (spaces) between the neurons (brain cells). Neurons…

Conventional medicine doesn’t recognise adrenal fatigue If, like many women, you have difficulty getting up in the morning, feel tired for much of the day and are easily overwhelmed by stress, you could be suffering from adrenal fatigue. Conventional medicine doesn’t recognise adrenal fatigue as a condition, but there’s no ignoring the fact that these common symptoms, suffered by so many, can’t be overlooked and simply blamed on a busy lifestyle. In this health book, we explain adrenal fatigue, help you recognise the symptoms, advise where you can go for support, and tell you what you can do to help yourself. WHAT IS ADRENAL FATIGUE? Adrenal fatigue is a collection of symptoms that occur when the adrenal glands are no longer able to make the stress hormone cortisol in response…

Apple cider vinegar could boost cognitive functioning APPLE CIDER VINEGAR HAS BEEN TOUTED AS A REMEDY FOR MANY MALADIES Vinegar in any form has been around for a long time – the earliest known use dates back more than 10,000 years. In more recent history, US medical practitioners used vinegar in the 18th century to treat poison ivy, stomach ache, fevers and oedema. Today, apple cider vinegar is enjoying a resurgence on the health scene. We take a look at how it helps and what to look out for. Like all vinegars, apple cider vinegar is fermented. It involves crushing apples, then adding yeast to apple juice. This turns the fruit sugar into alcohol and the fermentation process then turns the alcohol into acetic acid, which is what gives…

Christmas berry swirl cheesecake » SERVES 12 » THIS IS THE PERFECT JAW-DROPPING CAKE TO TAKE ALONG TO CHRISTMAS LUNCH TO IMPRESS EVEN THE BIGGEST SUGAR FAN. CAKE FILLING 1 cup frozen raspberries 750g full-fat cream cheese, at room temperature 2 tbsp full-fat plain or Greek yoghurt or sour cream 3 tbsp coconut cream ½ cup rice malt syrup, or to taste 1 egg Dash of vanilla powder CAKE BASE 1 cup shelled pistachios or hazelnuts 1 cup shredded or desiccated coconut 1 cup almond meal, or other nut meal, or LSA 120g unsalted butter, softened TO DECORATE Extra raspberries and mint leaves (optional) 1 Preheat the oven to 160°C and line the sides and base of a 23cm spring-form tin with baking paper. 2 To make the base, grind the…

Imagine eating a very decadent dessert that is actually healthy... I am so excited that there has been such a huge shift to more people eating whole food and plant–based diets and that you can now make desserts that are not only rich and delicious but that are also good for you and your body.  One of my favourite healthy desserts to make at the moment is my chocolate tart. Not only is this sweet treat gluten– and dairy–free, it’s also vegan. The golden crunchy base with the smooth, creamy, chocolatey filling and all the wholesome unrefined ingredients just make for the most perfect healthy dessert to serve up to your loved ones. It is also packed with healthy fats, antioxidants and protein! The only downside? You might not be able…

Start out by adding some yoga stretches to the end of your run or usual workout Yoga moves do become easier with practice, so regularity and commitment is key. It’s far better to start out small but stick to a routine than stress about freeing up a spare hour in an already packed day. Here are some ways you can make yoga a part of your daily life. 1 Don’t get over-ambitious; start by adding some yoga poses to the end of your run or usual workout. 2 Set your alarm 10 minutes earlier so you can start the day with some simple but energising moves; say five downward dogs and some sun salutations. You can build on this over time. 3 Be an opportunist; sneak in some yoga poses…

‘Brace the core and begin alternating each arm up’ How do I use battle ropes in the gym? A Hold the ends of the ropes with arms out in front of the waist, ensuring that elbows are slightly bent. In a semi squat position, have feet shoulder width apart, brace the core and then begin alternating each arm up and down vigorously whilst keeping the chest up and core braced. Aim for 20 seconds on, 10 seconds off, and repeat depending on fitness level. ‘THE LESS EXPENSIVE DEPARTMENT STORES HAVE SOME GREAT OPTIONS’ My sister suffers from multiple sclerosis; I believe exercise can help with her quality of life and would like to offer her some direction. Any tips from you would be greatly appreciated. A You’re correct – exercise for…

‘We have moved away from the old-fashioned “bloke” image and it’s now socially acceptable for men to take care of themselves and their skin’ Is your precious big splurge moisturiser depleting faster than usual? Don’t worry; you’re not going crazy – you probably have a case of the curious partner. The men’s grooming category is booming, with just about every major brand now offering a male sub-brand, but aside from masculine packaging, are the contents that different? We ask the experts about the differences between men’s and women’s skin and whether products are as interchangeable as the man in your life thinks. The rise of male grooming The average man’s grooming routine now extends beyond shaving and fragrance, which has led to the emergence of male-dedicated product lines. Brands are tapping…

Ask yourself, ‘Who are the people that make me feel great?’ BE ‘GOOD ENOUGH’ Often our natural perfectionist streak makes us busier than we need to be. We all want our homes to look great and serve friends an impressive meal, but if it means a whole day cleaning and another day shopping and cooking, there’s a danger the whole dinner party will be exhausting rather than fun. How? Take a step back and ask, ‘What’s my realistic ideal?’ Focus on what you want from any event by using the three ‘What elses?’ technique. Start by asking yourself, ‘What really matters to me about tonight?’ The answer might be, ‘I want to have a fantastic dinner party.’ Then ask yourself in turn, ‘What else? What else? What else?’ By…

If you could head off on holiday tomorrow, where would you go? I would want to go to Croatia, because it’s just such a magical place, with plenty of history and delicious food. I feel most comfortable when… wearing gym gear the first time you put it on! Especially flattering gym gear like Lorna Jane yoga pants. The reason I get out of bed each morning is… my beautiful little toddler Thea, who’s 18 months and just learning and growing so much every day. What do you do to keep your confidence up in challenging situations? I try to remember that a healthy body means a healthy mind. And a smile can go a long way too! The piece of advice I would give my 13-year-old self is… get your…

CHEERS, CHELSEA I’m a big fan of Chelsea Winter so I couldn’t resist picking up a copy of Good Health Choices when I saw it. It’s so good to see that she’s just as down-to-earth as she comes across. I loved hearing that she’s a big believer in eating all sorts of food. I try eating healthy most of the time, but it’s always good to hear that having a treat is okay too. The healthy skin book was also very helpful – I’ve struggled with eczema and other skin issues so the tips and advice on what I could do to keep my skin healthy in general was really useful. – Shelley SPEAKING UP I really loved reading about the benefits of speaking up, in the November issue. I’m…

‘WE’RE PUTTING OURSELVES IN AN ANXIOUS SPACE BY RUNNING FROM ONE THING TO THE NEXT’ ‘The most surprising responses have been from fathers’ She’s well known for her stance on sugar, she’s spoken out about commercialism, and she can’t stand toxic cosmetics. But for author and wellness expert Sarah Wilson, it was her recent book on life with anxiety that led to her being identified with one of today’s biggest health issues. In First, We Make the Beast Beautiful, Sarah wasn’t afraid to get personal, opening up about grappling with her innermost thoughts, why we shouldn’t see anxiety as a disability, and why we should all feel okay talking about it. Since it hit the shelves this year, the response has been overwhelming. So why are so many of us…

» LOOK AFTER YOUR HEART – by managing your blood pressure, cholesterol levels and your weight. » BE PHYSICALLY ACTIVE – People who participate in regular physical activity have healthier brains, better memory, planning and thinking skills. You should aim for 2½ to 5 hours of moderate intensity physical activity or 1¼ to 2½ hours of vigorous intensity physical exercise per week. Muscle strengthening exercises should be included on at least two days each week. » CHALLENGE YOUR BRAIN – Studies have shown that challenging your brain with new activities builds new brain cells and strengthens the connections between them. » FOLLOW A HEALTHY DIET – Reduce foods high in saturated fats, such as full-fat dairy products and fried foods. Include omega 3 fatty acids, such as those contained in…

“When I’m stressed, one of the first things to go is sleep. I’ll have huge trouble nodding off, only to wake up at four in the morning. Then I’ll lie there, anxious and alert, until my alarm goes at six.” Rachel “Sometimes I feel overwhelmed, simply because I’ve said ‘yes’ to too many people. When I am very overloaded, I feel I am no longer in control. There’s a kind of biological anarchy: you can’t think clearly, it’s hard to make a decision, you don’t breathe well. I hate letting people down, so I just tend to keep going and trying to please everyone until I crash and then I HAVE to opt out of things. That’s not very healthy though, is it?” Diana “I recall years ago doing a…

Courgette, mint and cheese fritters » SERVES 4 3 courgettes, about 500g in total 185g (¾ cup) crumbled fresh firm ricotta 125ml (½ cup) buttermilk 2 large free-range eggs, separated 110g (¾ cup) self-raising flour 1 tsp baking powder ½ tsp ground cumin ½ tsp ground turmeric 100g (⅔ cup) crumbled feta 3 spring onions (scallions), sliced Handful of fresh mint leaves, shredded 2 garlic cloves, crushed Olive oil, for pan-frying 100g rocket (arugula), baby spinach or salad leaves Indian-style tomato chutney, to serve Plain yoghurt, to serve 1 Coarsely grate the courgette. Place in a sieve and squeeze out as much liquid as you can, then set aside. 2 Put the ricotta, buttermilk and egg yolks in a large bowl, stirring until combined. Sift the flour, baking powder and spices…

I know if I make a mistake, I just need to refocus, get back on track “With plans to head home to France for Christmas, Jo has been on a mission to drop at least 10kg over three months, to get in shape before her holiday. In the November issue, she set off on a new regime of healthy whole food, smaller portion sizes, regular exercise, and fewer processed treats. With the tickets booked for mid-December, we caught up with her before she left to see if she’s on track to reach her goal. SEVEN WEEKS IN “Sticking to healthy habits isn’t easy, and I admit I’ve been a bit naughty. After some very social weekends and a busy week at work, I haven’t made it to the gym in…

I PLAY FOUR TIMES A WEEK... THIS IS THE FITTEST I’VE EVER BEEN I can’t imagine my life without netball now NETBALL TAMRYN, 40 “Ithink it would be fair to say I’ve rediscovered netball in a big way recently. I’d always been a bit of a tomboy, playing all sorts of sports at school – hockey, rounders and, of course, netball. I first played netball when I was at primary school, in PE lessons like everyone else. But I really got into it, and found that I loved playing it. I even quite liked the training side of things too – working hard and getting better. And we had quite a cool netball kit – a rare thing! I continued to play netball throughout my school years, but when I…

RADIANT GLOW A blend of organic rose, rosehip, calendula, jojoba and frankincense oils, Radiance Night Oil is a luxurious treatment perfect for skin concerns such as dry skin, scars and wrinkles. Limited edition, RRP $79 for two bottles of Radiance Night Oil 10ml (RRP $69 for one bottle). Available from selected pharmacies, health stores and online at livingnature.com. PROTEIN WITH PURPOSE Nuzest has taken ingredients from traditional medicine and blended them with Clean Lean Protein to create a great-tasting, high-protein, 100% plant-based shake with added functional benefits in three all-natural flavours. Widely available to try and buy. RRP from $34.20. Visit nuzest.co.nz. NEW WAX TECH Nair Large Wax Strips are formulated for people with sensitive skin to quickly and precisely remove unwanted hair from the legs, underarms or bikini area.…

‘Focus on what is good. Avoid comparing yourself’ My friends have what I want – happy relationships, kids and a house. I’m single, renting and resentful. I never used to be like this. What happened? A It seems like you developed a scarcity mindset. Turn it around by focusing on what is good about your life, including the people who support you, your achievements, your job, your style, fitness and/or healthy lifestyle. Avoid comparing yourself with others. It might seem on the surface they have more than you but in reality you don’t know what it’s like to be them. START TO THINK IN TERMS OF ‘PREFERENCES’ RATHER THAN ‘THE SHOULDS’ When other people don’t play by my rules – I snap. How do I control my anger? A We tend…

For thousands of years, the healing powers of plant oils have been used in medicine. But “essential oils are also a veritable fountain of youth for our skin, because they encourage new cell growth,” says aromatherapy expert Amarit Pabla. “Just like the nose, our skin also has ‘olfactory receptors’. When these are stimulated, the skin forms cells responsible for healing and growth.” Even just inhaling the oils has a beneficial effect on skin and health, relieving pain and reducing irritability and nervous tension. “The fragrance molecules can have a positive impact on the hormones associated with inflammation and stress,” says Pabla. But it is precisely because of their intense power that essential oils should never be applied on the skin undiluted. They must first be mixed with a carrier oil…

» Choose cheese If you’re at a party and the snack table is calling, head for the cheese platter, and avoid any foods covered in unidentifiable (and potentially sugar-laden) sauces. » Bring a plate When you’re planning holiday get-togethers, offer to take charge of the dessert. There are plenty of tricks to make things taste like the usual festive favourites, but with far less sugar. » Forgo the fizz Champagne is simply a huge dumping of sugar. Go for a dry spirit mixed with soda, a red wine, or beer. Also, watch your intake – at this time of the year it’s usually not ‘just one drink’, and even if it’s just one each night, it all adds up. » Load up on the good stuff As often as you…

Whether it’s cricket ‘flour’ or tempura grasshoppers, edible insects have been on the scene for several years now. But far from a passing fad, insects as food is being hailed by top scientists as a way to bolster global food security, and as a more environmentally sound source of protein than conventionally farmed meat. While Westerners have been wary about eating creepy crawlies, interest is steadily growing, and the concept isn’t going away any time soon.…

Vision and hearing loss may also play a role in speeding up the rate of cognitive decline. While research has yet to establish a clear cause-and-effect relationship, it’s thought that uncorrected vision and hearing loss may play a part in cognitive decline as the brain has to work harder in order to make sense of visual and audio cues, and so is less able to perform other important tasks. Otolaryngologist Dr Frank Lin says there are several theories about why hearing loss is linked to cognitive decline. One theory says it may come down to ‘cognitive overload’, where the brain has to work harder to get the meaning from the message. Another says that those with hearing loss tend to become socially isolated, which other studies have found results in…

Your scalp has around 100,000 hair follicles and every three years each of those follicles goes through a cycle of hair growth, with the hair resting and falling out, followed by growth of new hair. But sometimes that pattern is disturbed and either the hair doesn’t grow or it becomes finer, so women get thinning hair, hair loss and patches of baldness. Just over half of women suffer some hair loss and thinning as they age. In most cases it’s not noticeable, but for about 20 per cent of women the loss is more obvious and distressing. “About 50 per cent of women in their 40s suffer some thinning. And now women are experiencing this problem in their 20s and 30s,” says trichologist David Salinger. From sugar to diabetes and…

 When I get nervous giving presentations, my hands shake. It can happen even when I’m handing someone a cup of tea. Is there anything I can take to stop this? ‘Sedating drugs help; however, they are addictive’ A This is a type of ‘performance anxiety’. Sedating drugs help; however, they are addictive and can impair your performance. Beta-blockers are an old-fashioned blood pressure medication which, taken in a low dose, are very effective at slowing your heart rate so you feel less nervous, and stop the tremor. Ask your GP for a script. IT HAS A 90 PER CENT SUCCESS RATE FOR ALLEVIATING SYMPTOMS I’ve been diagnosed with a fibroid in my uterus that is causing very heavy periods. Both the pill and an IUD (coil) have not improved the bleeding.…

Pumpkin couscous » Serves 2 225g pumpkin (any variety), peeled and cut into 2cm cubes ½ beetroot, peeled and cut into 2cm cubes ½ cup (125ml) vegetable stock or water ½ cup (100g) couscous 1 tbsp olive oil ¼ red onion, finely chopped 2 tbsp lemon juice 3 tbsp finely chopped flat-leaf parsley, plus extra to serve 1 Place the pumpkin, beetroot and stock or water in a medium saucepan and bring to the boil. Cook for 5 minutes or until the vegetables are tender. Remove the pan from the heat and add the couscous. Cover and set aside for 3 minutes – the couscous will absorb the liquid. Fluff up the couscous with a fork. 2 Meanwhile, heat the olive oil in a small frying pan over medium-low heat,…

Being over - hungry means that you’ll end up overeating This month-long plan is devised to have you glowing from the inside out. We’ve included recipes that will leave you with great skin, bundles of energy and – bonus – you could lose a few kilos in the process. The plan includes: » Fibre to help the digestive process and keep you feeling fuller for longer. » Complex carbohydrates which help to stave off food cravings, prevent fatigue and boost your mood. » Protein which does everything from keeping your hair and skin in good condition to controlling your appetite. HOW IT WORKS It’s so simple. Just choose a breakfast, lunch and dinner each day, and add a snack and an indulgence from the list. » Drink…

‘Blueberries are believed to help protect brain cells’ Why are blueberries so good for us? A Blueberries are rich in a collection of flavonoids called anthocyanins, which have been found to have a strong anti-inflammatory effect. Blueberries are particularly rich in antioxidants; one cup has more than three times as many antioxidants as an orange. The high amounts of antioxidants in blueberries are believed to help protect brain cells from damage, which is why they’re often reported as being a good food for brain health. Whether you’re trying to prevent dementia or just improve your concentration, blueberries are a good choice. ALWAYS TRY TO KEEP THE SKIN ON THE FRUIT TO INCREASE YOUR FIBRE INTAKE A I’ve heard that a glass of milk is just as good as a protein…

The key to success is finding a focal point ahead of you » Prepare your body with simple stretches – warm up hips and loosen your neck. » The key to success is grounding yourself into the support of a hard, flat surface and finding a focal point – a fixed point in front or ahead of you. » Once you’ve cracked a posture or two, you can refine the stance and stay for longer in order to work the body more deeply and reap the benefits. » Breathing correctly is vital and these poses help you to do it more efficiently. It’s tempting to hold your breath as you tackle a pose, but don’t – you will lose the benefits. » Keep hips squared when doing standing poses, like…

‘WHAT EXHAUSTED ME MORE WAS NOT GIVING MYSELF THE TIME TO COME DOWN OFF THOSE DAYS’ She might be well known for playing the role of violent characters in dark, emotional scenes, but for actress Danielle Cormack, it was a recent journey to Africa that really pulled on her heartstrings. As a long-time sponsor at ChildFund, Danielle knew that travelling to Kenya and Uganda, countries ravaged by drought and food shortages, would be confronting. But it wasn’t until she got back to her home in Australia that the realities truly sunk in. “It was emotional, insightful, and the spirit of the people was incredibly humbling,” she says thoughtfully. “Upon reflection, you can’t help but look at all the little grumbles you might have and think, are they really that relevant?…

Dilute three to five drops of essential oil in 10ml of carrier oil, eg sweet almond, wheatgerm, jojoba or grapeseed oil. ...FOR DRY SKIN Rose helps reduce redness, broken capillaries, blood vessels and wrinkles. Frankincense heals wounds and combats wrinkles. ...FOR OILY SKIN Juniper cleanses and boosts lymph drainage – ideal for swellings and acne. It also has a detoxifying effect. ...FOR COMBINATION SKIN Geranium has a balancing effect and reduces sebum production. ...FOR SENSITIVE OR INFLAMED SKIN Chamomile has an anti-inflammatory effect, and is good for eczema and psoriasis. Lavender has relaxing and anti-inflammatory properties. * Be sure to buy only 100 per cent pure essential oils. Keep your oils in a cool, dry place, such as the fridge.…